Prediabetes Diet: Here’s Everything You Need to Know

Prediabetes is a condition when the blood sugar levels are higher than normal but not high enough to be classified as type 2 diabetes. It is a warning sign that indicates an increased risk of developing diabetes if not intervened immediately. Prediabetes is a growing health concern worldwide and understanding its causes, symptoms, and management is crucial in preventing the progression to diabetes. It is practically not possible to control every risk factor of prediabetes. But some of them can be averted by incorporating a prediabetes diet, tweaking your lifestyle, and managing a healthy weight. 

Causes and Symptoms of Prediabetes

Several factors contribute to the development of prediabetes. The most significant is obesity, especially excess weight around the abdomen. Other risk factors include lack of physical activity, unhealthy diet, family history of diabetes, high blood pressure, and high cholesterol levels. If you are genetically prone to diabetes, then following a pre diabetic diet plan even before there are any indications of a spike in sugar levels will help prevent the onset of the condition. 

The condition does not occur without any warning signals. But the symptoms are not noticeable and can be easily overlooked. Some of the symptoms are excessive thirst, frequent urination, fatigue, blurred vision, and slow healing of wounds and cuts. Incorporating a diet for prediabetes is the solution to avert the progression into type 2 diabetes immediately upon noticing any of the symptoms.  

Foods to be Included in a Prediabetes Diet Plan

A prediabetes low carbohydrate diet is a tool to manage blood sugar levels. But you should be mindful of the carbs you are incorporating into your prediabetes diet. 

The glycemic index plays a significant role here. Glycemic index is a measure of how quickly carbohydrate foods raise blood sugar levels after consumption. Foods with a lower GI have a lesser impact on blood sugar levels. Again, the processing and metabolism of the foods depends on the constitution of each individual. 

Cooking food and combining it with fats and proteins can also change the GI. While planning a prediabetes diet, you should be mindful of the portion of carbohydrates that goes into the diet. More carbohydrates in your diet may increase blood sugar levels.

Foods rich in fibre have a low glycemic index and are the best for managing blood sugar levels. A diet for prediabetes containing the following foods will help manage healthy blood sugar levels.

1. Legumes 

Lentils, beans, chickpeas, and other legumes are excellent sources of plant-based protein and fibre and they generally have a low GI. They are also rich in complex carbohydrates which are digested and absorbed slowly leading to a slower and more gradual rise in blood sugar levels.

2. Whole Grains

Including whole grains in your prediabetes diet plan can help you control your blood sugar levels. You can add options like barley, brown rice, quinoa, and oats to your diet as they are less processed as compared to refined grains. Moreover, they have a low glycemic index. Containing high amounts of fibre and other essential nutrients, whole grains can be a great addition to a prediabetes low carbohydrates diet.

3. Non-Starchy Vegetables

Vegetables like cauliflower, spinach, kale, broccoli, peppers, and tomatoes are non-starchy and have a low glycemic index. These vegetables are also rich in fibre, aiding in slowing down the digestion and absorption of carbs which leads to a lower glycemic response.

4. Nuts and Seeds 

Seeds and nuts are high in healthy fats, fibre, and protein and have a low glycemic index. These include almonds, flaxseeds, walnuts, and chia seeds. To manage your blood sugar well, include these nuts and seeds to your prediabetes diet.

5. Sweet Potatoes

Sweet potatoes are a great source of fibre, complex carbs, and a variety of vitamins and minerals. Usually, sweet potatoes have a lower GI as compared to the regular ones. This makes them a healthier alternative that supports blood sugar level management. 

6. Eggs

A rich source of healthy fats, protein, and various other essential nutrients. Moreover, since eggs don’t have carbohydrates, their glycemic index is zero.

7. Lean Meat

Helping enhance insulin sensitivity, promote satiety, and reduce post-meal spikes of glucose, lean meat can help control your blood sugar levels. It is also a great source of protein.

Foods to Avoid in a Prediabetes Diet

Foods with a medium glycemic index like corn, whole wheat bread, and brown rice are still fine if you can control the portion size. But processed foods that lack fibre and other nutrients are high in GI index and are must-avoid foods in a pre diabetic diet plan. Some of the high GI foods that have to be avoided are refined carbohydrates. These are generally sugars and grains that are digested too fast. For example, sweetened beverages, white bread, pretzels, pineapple, instant oatmeal, etc.

An ideal pre diabetic diet plan will be a combination of foods which is a great way to lower the glycemic index to regulate your blood sugar levels.

Watching the Portion Size is Important in Prediabetes

Being mindful of your portion size is an integral part of a diet for diabetes. Controlling portion size will help in preventing the progression from prediabetes to type 2 diabetes in the following ways:

• Eating smaller portions can prevent excessive carbohydrate intake, which can lead to higher blood sugar levels. 
• Portion control can also help in weight management, as excess weight and obesity are risk factors for the development and progression of pre-diabetes. 
• By managing portion sizes, individuals can prevent excessive calorie intake, maintain a healthy weight, and potentially slow down the progression of pre-diabetes, reducing the risk of developing type 2 diabetes. 

Other Points to be Incorporated in a Prediabetes Diet

Low GI foods in a prediabetes diet are the key to preventing the progression from prediabetes to type 2 diabetes. Besides this, there are other points to be mindful of to get the best out of the pre diabetic diet plan. 

• Drink plenty of water to stay hydrated throughout the day. If you have prediabetes, water is the best option to stay hydrated. Sweetened beverages, juices, or energy drinks contain empty calories that convert into fast-digesting carbohydrates and have limited or zero nutritional value. The amount of water depends on your size, the climate you live in, and the kind of lifestyle you lead.
• Avoid alcohol or have it in moderation. Most alcoholic drinks are dehydrating or have high sugar content which will spike your blood sugar levels. 
• A prediabetes diet combined with regular exercise is the best way to control blood sugar levels. A lack of exercise can be one of the markers for diabetes as it is linked to increased insulin resistance according to studies. When you exercise, the muscles use glucose (sugar) for energy and the cells work more effectively with insulin. Moderate exercise like a 30-minute walk is all that is needed.

Conclusion

Prediabetes is a condition when the blood sugar levels are higher than the healthy levels and not too high to be concluded as type 2 diabetes. If not controlled, prediabetes can transform into type 2 diabetes. Upon detection of the condition, incorporate a prediabetes diet into your routine and take control of your blood sugar levels. 

If required, consult a healthcare expert and get a customised pre diabetic diet plan and avert the progression of the condition. Also, remember that combining a healthy diet with regular exercise is very important for overall well-being.